Protein
90-100 g
90 g minimum. Every day. Spread it across proper meals.
Julia's food memo
Eat enough to get stronger.
The goal is to feel stronger, look more defined, support training, maintain roughly the same body weight, and stay sexy 💅
Starting point
1,800
kcal per day, then adjust from real feedback.
Starting point. Don't piss me off.
Fat
55-65 g
Keep enough for health, satisfaction, and good food.
Carbs
The rest
Use them to fuel training and recovery.
The daily job
Respect the plan by tracking calories and macros honestly. The scale is feedback, not the score.
Three proper meals
Build each meal around a real protein source, then add carbs, color, and a little fat.
One snack if needed
Use it to close the protein or calorie gap, not because the clock says snack time.
Protein with every meal
Aim for roughly 25-35 g at each main meal. The daily minimum is 90 g, with 90-100 g as the normal target.
Carbs are training fuel
No need to fear bread, pasta, rice, potatoes, oats, fruit, or a normal treat.
Fruit and vegetables every day
Good-quality food most of the time. Perfection is not required.
Good basics
Keep familiar foods around so eating enough does not become a daily project.
Eggs
Chicken & turkey
Fish
Greek yogurt / skyr
Rice & pasta
Potatoes & oats
Bread
Fruit & vegetables
Olive oil
Nuts
Cheese
Treats in moderation
Move up from 1,300
Metabolism is not an on/off switch, but chronic under-fuelling can hurt energy, training, and recovery. For this plan, 1,300 kcal is not the target.
Now
~1,300
Confirm the real weekly average by logging consistently.
First target
~1,800
Build toward it with meals and portions you can sustain.
Possible range
1,800-2,000
Use hunger, energy, recovery, strength, and weight trend to adjust.
Listen to your body
Start around 1,800 kcal and review the trend over the first few weeks, not after one random day.
Good energy + stronger + weight roughly stablePerfect. Keep going.
Losing weight consistentlyEat a little more.
Often hungry, tired, or recovering poorlyEat more and check sleep and hydration too.
Gaining faster than you would likeAdjust slightly. Do not slash calories.
Food is fuel for getting stronger, feeling good, and staying sexy.
This is a practical starting framework, not individual medical nutrition advice. If you have a history of restrictive eating, persistent fatigue, menstrual changes, digestive issues, or a medical condition, ask a registered dietitian or doctor to help set the target safely.